I adore chili! The spices, the steam, the comfort…. Perfect. While it can be healthy with its ingredients, traditional chili is also a very calorie dense food. That means a little goes a long way, so it’s easy for all of us to overeat. Who wants a tiny bowl of anything?
Most chili cooks also use salty canned beans and salty and sugary seasoned canned diced tomatoes, paste and/or puree. Look at the labels and pick no-salt and no-sugar. The leanness of the meat makes an enormous difference in the calories, and restaurants often use inexpensive fattier beef. I use 93% lean grass-fed organic beef, and you won’t find that in most restaurant chili either.
Of course, an easy way to reduce calories and add nutrition is bulk up the chili using volumes of vegetables and removing the beef. But my family prefers traditional chili, so a basic skinnied version worked best for me. This is a chunky chili, not saucy, so just add additional tomatoes if you prefer more liquid.
Sometimes, I selfishly prepare this simple recipe for my own lunches. It creates 6 equal portions, so I scoop it into 6 containers — refrigerate three and freeze three.
Try this hearty high fiber, high protein, low calorie and quality slow-burning carb dish! As a bonus, the garlic, onions and cayenne stoke up the immune system to battle colds and flu.
Easy Skinny Chili
Serving Size: 1 bowl of 1 1/2 cups (Or separate into 6 bowls for precision)
Fat: 9 grams
Protein: 22 grams
Carbs: 23 grams
Fiber: 8 grams
One pound of 93% lean grass-fed ground beef
One tbsp of extra virgin olive oil
Two 14 oz cans of organic no-salt diced tomatoes
Two 15 oz cans of organic kidney beans, rinsed off and patted dry
Two cloves of chopped fresh garlic
One large chopped red onion
Four chopped jalepenos or hot peppers, with most seeds removed
Cayenne Pepper to taste – Be generous since this is a salt-free dish
Optional: Touch of shredded organic cheese on top each bowl!
Other Ideas for Additional Nutrition and Flavor: 1/2 cup shredded carrots, 1 cup of chopped kale or spinach, 1 cup of chopped red peppers, 1/2 cup chopped mushrooms.
Directions: In a large saute pan, brown the beef in olive oil. Drain any liquid, then add the remaining ingredients. Stir, bring to a boil, reduce heat to very low, and cover. Simmer for 20 minutes to bring out all flavors.
Let me know how you like this chunky healthy dish! Stay healthy out there.